Garlic Chicken and Corn Stir-Fry


Makes 4 servings


3 chicken thighs
1 tablespoon reduced-sodium soy sauce
2 large cloves garlic, minced
1/4 teaspoon black pepper
1-1/2 teaspoons cornstarch
1/2 cup fat-free reduced-sodium chicken broth*
3/4 teaspoon onion powder
2 teaspoons canola or vegetable oil
1 large red bell pepper, seeded, cut into 1-inch squares
2 large stalks celery, cut into 1-inch slices
1 package (10 ounces) frozen corn, thawed
2 cups hot cooked rice

*To defat chicken broth, skim fat from surface of broth with spoon. Or, place can of broth in refrigerator at least 2 hours ahead of time. Before using, remove fat that has hardened on surface of broth.


  1. Remove skin, bones and excess fat from chicken thighs. Cut chicken into 1-inch squares; place in small bowl. Add soy sauce, garlic and black pepper; stir to coat. Marinate 15 minutes at room temperature.
  2. Meanwhile, combine cornstarch, chicken broth and onion powder in small bowl until smooth; set aside. Heat wok or large skillet over high heat. Add oil, swirling to coat surface. Reduce heat to medium-high. Add chicken; stir-fry 2 minutes. Add bell pepper and celery; stir-fry 2 minutes. Add corn; cook and stir 3 minutes. Stir cornstarch mixture; add to wok. Cook and stir over high heat until mixture boils and slightly thickens. Serve over rice.

Nutritional Information

Calories 301
Calories from Fat 24 %
Total Fat 8 g
Saturated Fat 2 g
Cholesterol 46 mg
Carbohydrate 40 g
Fiber 2 g
Protein 18 g
Sodium 224 mg

Dietary Exchange

Starch 2-1/2
Vegetable 1/2
Meat 1-1/2
Fat 1/2

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